Eat Well Recipe: Postbiotic Kimchi Omelet [Breakfast]

 

Postbiotic Kimchi Omelet

Postbiotic Kimchi Omelet

This dish uses fermented kimchi to provide postbiotics—the beneficial metabolic byproducts (like short-chain fatty acids) created during fermentation. While high heat can diminish live probiotics, the postbiotic compounds remain heat-stable and highly beneficial for gut health.


Ingredients

  • 2 large eggs (organic/pastured preferred)
  • 1/2 cup kimchi, drained and roughly chopped
  • 1 scallion, thinly sliced
  • 1 tsp sesame oil or olive oil
  • 1/4 cup fresh spinach or baby kale
  • Optional: A pinch of gochugaru (Korean chilli flakes) for extra heat

Instructions

  1. Prep: Whisk eggs in a bowl with a splash of water and a pinch of pepper.
  2. Sauté: Heat oil in a non-stick pan over medium heat. Lightly sauté the kimchi and scallions for 1–2 minutes to release aromatics.
  3. Cook: Pour the eggs over the kimchi, tilting the pan to cover the base. Scatter the greens on top.
  4. Fold: Once the edges are firm and the centre is slightly set, fold the omelet in half. Cook for 30 more seconds and serve.


Tips for Success & Diabetes Management

Kimchi is a secret weapon for blood sugar control. Research suggests fermented kimchi can improve insulin sensitivity and help manage body weight.

  • Fermentation Matters: Use well-aged, fermented kimchi. The fermentation process breaks down starches, making it lower in carbs and higher in postbiotic metabolites.
  • Balance Sodium: Kimchi is naturally salty; skip adding extra salt to the eggs to keep blood pressure in check.
  • Fibre Boost: Adding a side of sliced avocado or extra sautéed greens increases fibre, further slowing the absorption of glucose into the bloodstream.

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